There are three forms of omega-3 fatty acids: eicosapentaenoic acid, EPA, docosahexaenoic acid, DHA and alpha-linolenic acid, ALA. Both DHA and EPA are found in fish oil, while ALA is found in vegetable oils such as flaxseed, olive, soybean and canola and in some nuts. These types of fats are polyunsaturated. There is abundant and strong evidence supporting the health benefits of EPA and DHA, and less compelling evidence for the benefits of alpha-linolenic acid, according to MayoClinic.com. For adults, the World Health Organization recommends a daily intake of 0.3 to 0.5g of EPA + DHA and 0.8 to 1.1g of alpha linolenic acid. A health care practitioner should be consulted before deciding to take supplements.
Decreased Depression Effects
The lifetime prevalence of juvenile bipolar disorder is approximately 1 to 2 percent, which is similar to the prevalence rate in adults. Dr Edward H. Clayton, et al., conducted a study investigating the effects of adding 360mg per day of EPA and 1560mg per day of DHA in the form of fish oil capsules to the diets of children with juvenile bipolar disorder, who were currently on bipolar disorder medication prescribed by their physicians. The results, published in "The European Journal of Clinical Nutrition," indicate that fish oil supplementation increased overall global functioning in the children, as well as significantly decreased mania and depression, as assessed by a clinician.
Cardiovascular Disease Prevention
In a recent article in the journal "Current Treatment Opinions in Cardiovascular Medicine," Andrew P. DeFilippis, M.D., M.Sc., et al. suggests that omega-3 supplementation may be a good way to prevent cardiovascular disease, with very low risk for adverse side effects. Omega-3 fatty acids are cardioprotective in several ways. They decrease the production of chemicals called prostaglandins, which are pro-inflammatory, reduce heart arrhythmias and improve platelet function. There has been some concern expressed about increased exposure to mercury due to increasing the consumption of fish, but according to the authors, the cardiovascular benefits of omega-3 far outweigh the health risks associated with possible mercury in fish.
Protection Against Age-Related Hearing Loss
A study by Bamini Gopinath, et al., published in "The American Journal of Clinical Nutrition," suggests that increased intake of omega-3 fatty acids may be protective against age related hearing loss. Specifically, subjects in the study who consumed at least two servings of fish per week had a 42 percent decreased risk of developing age-related hearing loss, compared to those who consumed one or less servings of fish.
References
- U.S. National Library of Medicine: MedlinePlus: Omega-3 fatty acids, fish oil, alpha-linolenic acid
- Mayoclinic.com: Omega-3 Fatty Acids, Fish Oil, Alpha-linolenic Acid
- "The European Journal of Clinical Nutrition"; Reduced Mania and Depression in Juvenile Bipolar Disorder Associated With Long-chain ω-3 Polyunsaturated Fatty Acid Supplementation; E. H. Clayton, T. L. Hanstock, S. J. Hirneth, C. J. Kable, M. L. Garg and P. L. Hazell; August 2009
- "Current Treatment Opinions in Cardiovascular Medicine"; Omega-3 Fatty Acids for Cardiovascular Disease Prevention; A.P. Defilippis, M.J. Blaha and T.A. Jacobson; August 2010
- "The American Journal of Clinical Nutrition"; Consumption of Omega-3 Fatty Acids and Fish and Risk of Age-related Hearing Loss; Bamini Gopinath, Victoria M Flood, Elena Rochtchina, Catherine M McMahon and Paul Mitchell; August 2010
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